Mindfulness for sleep disorder

Trouble falling asleep and maintaining asleep are common problems in general population. It can be due to underlying causes such as anxiety disorder, depression, pain, restless leg syndrome, obstructive sleep apnea, and many more. It can also be happened without underlying causes, then it is called primary insomnia. Mindfulness can be applied in both primary insomnia and secondary insomnia due to mental health issues.

What is mindfulness?
Mindfulness is a state of being aware of what is going on in mind and in body sensation.

How does it help in sleep disorder?
Being mindful of the thoughts in the mind slows down the thought processes, and consequently relaxes the mind.

Mindfulness for sleep disorder
Mindfulness can be used in many other conditions that can be beneficial from relaxation of mind. For sleep disorder, it is a very useful natural therapy. There are variety of mindfulness techniques; such as breathing exercise, body scan, observation, etc. However, here is a simple way of mindfulness to improve sleep.

Preparation phase
Before you start mindfulness, you need to make yourself in comfortable position. Then relax all muscles of the body starting from facial muscle down to the legs. The next step is focusing your mind on breathing. Aware of breath in and breath our for ten breathing cycles.

Mindfulness phase
After that, bring your mind on your thoughts. Acknowledge your thoughts every time you notice it; for instance, if you notice you are thinking that this practice may not be helpful for you, then say it in your mind "I am thinking that this may not work for me". You don't need to paraphrase your thoughts. Simply repeat what you are thinking in your mind. Sometimes it is difficult to follow your thoughts continuously, especially when your thoughts are very fast. Don't worry if you miss a thought or series of thoughts. Simply just return your mind back to acknowledge your thoughts at the present time. You will see that your thought process is slowing down after a few minutes of practice. With the proper practice, you will fall asleep in about 5 to 15 minutes.

Practice makes perfect
If you don't get success with the practice, do not give up. Modify your technique, and try again. For example, you may need to give more time for preparation before mindfulness, or you may need more practice on acknowledging your thoughts. Learning with experience and consistency are the keys to success.
I hope you enjoy this mindfulness technique and can get rid of insomnia.

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